How Do I Get More B12 In My Diet

Other more common warning signs of a vitamin b12 deficiency include tiredness jaundice and feeling dizzy. Red meat pork chicken and seafood are all loaded with b vitamins.

The A List Of B12 Foods Harvard Health

how do i get more b12 in my diet

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Adults require 24 micrograms of the element per day.

How do i get more b12 in my diet. Pregnant women usually need 26. If youre pregnant talk to your doctor about how to get enough b 12 to support your growing baby. For example you can get 13 percent of your daily value of b 12 from an 8 ounce glass of milk.

Here are four of the most powerful ways you can start including more b12 in your diet. Red blood cells carry oxygen throughout your body. To get more vitamin b 12 from your diet choose b 12 rich foods such as seafood beef liver whole grain cereals and dairy products.

If youre trying to increase the amount of vitamin b that you eat increasing the amount of meat that you eat is an easy way to do it. For animal protein to get enough b12 youd have to eat one serving of salmon two servings of beef and eight servings of chicken. Add 1 cup of organic low fat or skim milk or yogurt for another 15 to 20 dv of b12 and you can meet your needs before youve cleared the breakfast table.

But zymaris says as long as you are eating a variety of portioned animal proteins you should get the necessary amount of b12 without needing to eat eight chicken breasts in one sitting. A deficiency in any one of the three can cause anemia an abnormality in the number or type of red blood cells. Its also important to eat healthy portions of these foods.

You should speak to a doctor if youre worried about vitamin b12 deficiency symptoms. Red meat provides high levels of b2 b3 b5 b6 b7 and b12 while pork is rich in b1 b2 b3 b5 and b6. Pour it in fortified cereal and youve got b12 to spare.

With 12 micrograms of b12 per cup drinking 2 cups of milk per day can get you to your daily goal. Check the label and choose your favorite whole grain cereal that provides 25 to 100 of the daily value dv of b12. Get more meat in your diet to increase your b vitamin levels.

Vitamin b12 is not present in plant foods so people on a plant based diet need to obtain it through fortified foods and supplements. Your body needs vitamin b 12 and iron along with folic acid another b complex vitamin to produce red blood cells. Fortified breakfast cereals are an affordable super easy way to get the b12 you need.

Chicken and turkey. Eggs are one of the few foods that naturally contain it with 11 of the dv in two large eggs. Begin with a breakfast of champions.

Foods that are sometimes fortified and may contain vitamin b12. In addition to getting a good dose of vitamin b12 youll get a healthy amount of vitamin d. How to boost iron b 12.

At the moment the only way for vegans and vegetarians to receive a healthy daily dose of vitamin b12 is to consume fortified foods or specialized supplements.

Vitamin B12 Food List Sources Benefits And Side Effects